WOD: March 19th, 2018

Front Squat 5×3

Front Squat for load:
#1: 3 reps @ 80%
#2: 3 reps @ 80%
#3: 3 reps @ 80%
#4: 3 reps @ 80%
#5: 3 reps @ 80%

WOD

Fitness
For TIme:
750m Row or 35/25 cal AD Buy-In
10 Thrusters 45/35
10 Box Jumps 16/12 inch

Scaled
For Time:
1k Row or 50/40 cal AD Buy-In
10 Thrusters 85/55
10 Box Jumps 20/16 inch

RX
For Time:
1k Row or 50/40 cal AD Buy-In
10 Thrusters
10 Box Jumps 24/20 inch

Accessory/HIIT/ROMWOD

1.
Accessories, 5 RNFT
8 ring dips
12 db shoulder fly’s

2.
AD Intervals
5 x 15/12
*45 sec rest

3.
ROMWOD